Embracing Balance and Strength: The Restorative Power of Supported Eagle Pose (Garudasana)

Supported Eagle Pose, known as Garudasana in Sanskrit, is a dynamic yet restorative yoga posture that combines balance, strength, and flexibility. By using props for support, this pose offers a unique opportunity to experience a deep stretch while maintaining stability and ease.

In this article, we’ll explore the technique, benefits, and variations of Supported Eagle Pose, as well as how it can enrich your yoga practice.


To practice Supported Eagle Pose, begin by standing with your feet hip-width apart and arms by your sides. Place a yoga block or bolster on the floor in front of you.

Shift your weight onto your left foot and cross your right thigh over the left, wrapping the right foot around the left calf if possible.

Extend your arms out to the sides, then cross your right arm under your left, bending both elbows. Press the palms together or bring the backs of the hands together, depending on your flexibility.

If balance is a challenge, lightly touch a wall or use a chair for support. Hold the pose for several breaths, then switch sides.


  1. Balance and Stability: Supported Eagle Pose helps improve balance and stability by challenging the body to maintain equilibrium while in a twisted position.
  2. Strengthens Legs and Arms: This pose strengthens the muscles of the legs, particularly the thighs and calves, as well as the arms and shoulders.
  3. Improves Concentration: The focus required to maintain balance in Supported Eagle Pose enhances concentration and mental clarity.
  4. Opens Shoulders and Upper Back: By crossing the arms and stretching them away from the body, this pose helps release tension in the shoulders and upper back.
  5. Energetic Cleansing: Supported Eagle Pose is said to stimulate the flow of energy throughout the body, helping to remove blockages and promote a sense of vitality.


  • Supported Chair Variation: Instead of standing, sit in a chair with your feet flat on the floor. Cross one thigh over the other and wrap the top foot around the bottom calf. Bring the arms into Eagle arm position, crossing one arm under the other.
  • Supported Seated Variation: Sit on the floor with your legs extended in front of you. Cross one thigh over the other and wrap the top foot around the bottom calf. Bring the arms into Eagle arm position, crossing one arm under the other. Use props like blocks or bolsters to support the torso if needed.


Supported Eagle Pose (Garudasana) offers a wonderful blend of strength, balance, and flexibility, making it a valuable addition to any yoga practice.

By incorporating this pose into your routine and using props for support as needed, you can experience increased stability, improved concentration, and a deeper connection to body and breath.

Whether you’re seeking to build strength, find balance, or simply unwind and release tension, Supported Eagle Pose provides a nourishing practice for both body and mind.

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